1. Avoid All Sugar
Skipping that slice of cake, piece of candy or sugary soda creates the basis of your Sugar Busters diet. Of course, while you can easily avoid the obvious sugars, you must also start looking for hidden sugars, both those that occur naturally and those that are added. Carbohydrates and other sugars raise the level of glucose in your blood stream, which causes your pancreas to produce insulin. When produced too quickly or in excess, the body cannot use the glucose for energy. Instead, fat is stored. On the Sugar Busters diet, your insulin production should decrease, which may also lead to lower cholesterol and other health benefits besides weight loss.
2. Choose Foods Wisely and Keep Meals Balanced
Just because you manage to avoid sugars doesn't guarantee you'll lose weight automatically. You must make smart choices when it comes to the foods you do eat. Well-balanced meals should consist of high-fiber vegetables, whole grains and lean meats or other proteins. This lessens the likelihood you will eat any empty carbohydrates or sugars. It also ensures you eat healthy food, which may contribute to weight loss.
According to Sugar Busters, potatoes, corn, carrots, white bread and bananas raise your glucose level too quickly. Avoid putting these on your plate, and instead choose less starchy vegetables. Replace sugary sodas with water. If you feel the urge to drink alcohol, skip the beer and enjoy a glass of red wine instead.
3. Skip the Seconds
While the Sugar Busters diet does not have specific ratios or portion guidelines, you should not overfill your plate or go back for seconds. Eating smaller portions alone may cause you to lose weight. The meal plan suggested by "The New Sugar Busters!" limits you to about 1,200 calories per day. This daily intake causes most people to gradually lose weight. You won't be counting calories, but simply using your best judgment to eat healthy, low-fat food.
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